Almost missed one rep on 365 cause it got kicked to my stomach - out of the groove - Never found the groove today in the shirt - must have gotten lucky and had it on perfect the first time last week - I'll keep learning though and the heavy lockouts have got to be good for my raw bench.

Saturday, April 21, 2007

From Alwyn's blog yesterday -

By Mike Robertson and Eric Cressey:"Believe it or not, crunches can actually lead to shoulder, upper back, neck, and elbow/forearm/hand problems over time. Your rectus abdominus runs from the rib cage to the pelvis, so when it contracts during a brunch, it depresses the rib cage. If the rectus abdominus chronically shortens from hundreds of crunches every day, you'll develop a kyphotic posture that, in turn, allows the scapulae to wing out and up, compromising the muscles and nerves of the upper extremities. Therefore, the best rectus abdominus exercises emphasize pure stabilization rather than actual muscle shortening; these exercises can be complemented with reverse crunch variations (external oblique emphasis), as these exercises will posteriorly tilt out pelvis without pulling the rib cage downward."

I want to shout this from the roof tops and scream this a people I see "crunching" for their "core work"!

There is a HUGE difference between Core activation, Core training and abdominal training - Crunches are an example of an abdominal exercise - they are NOT a Core exercise!

I am going to be bloodied and bruised from the shirt - very interesting - couldn't get anything to touch - even with 385 I was 2-3" off of my chest - good lock out work - missed one rep at 385 because I was out of the groove. Not a bad first day with the bench shirt.

Pavel has a line in Power to the People that "...intensity is not a turned around baseball cap (points for the movie reference) - it is a mathmatical formula (% of your 1 rep max - or rep max)". So I decided to sit down and run my numbers:

What does all of this mean? That I spend a lot of time at some pretty high percentages. I don't even consider reps below 495 to be worthwhile with my deadlift and I always want to be over 405 in my squat and I work my bench at high %s.

Time to get back to the grand old cycling method and work from low to high on the percentages and high (for me) to low on the volume. This is layed out in very clear detail in Coan's book - classic cycling based on peaking for a meet.

The squat cycle I have planned will take care of the squat and I have a deadlift plan as well and the bench will be restructured to fit.Stepping back and looking at the numbers instead of perceived exertion is necessary.

Thursday, April 12, 2007

Todays training...or...Listen better....

Todays training should not have happened. Squats - 135 x 5, 225 x 5, 315 x 5, 365 x 4, 405 x 2, 455 x 0 - set up for some band squats with 315 and decided better and packed it in and went home - at least my groove felt better.

I should have listened to my body and recognized that my PR set of 5 on the deadlift + grip demo + squats on Monday + last weeks training + coming off of two meets in a row + the addition of jumpstretch bands to my training + increasing my volume on squats and bench to 10 sets or so on some days should have equaled a few days off or at least some 70% work with low volume.

Note to self - Re-read "Easy Strength" from PTPM #2 and apply it to yourself - not just your clients!

So for now - I will be resting until Monday and will be performing some 70% work for the next couple of weeks and sets of KB swings. Then I start my big travel weeks and will be squeezing in workouts when I can and by the end of that I have my next squat cycle scheduled to start in late May.

Yes I did watch Rocky and Bullwinkle as a child ;) But this is a post from the dragondoor.com forum today and thought it was worth re-posting here:

All of the recent talk on aging and joints degrading has me thinking of "the sky is falling" or more appropriately in this case - "my joints are doomed"...

Take a deep breath and relax - this is a similar vein of discussion that people get into when genetics get the blame for everything and hope is lost because it is all predetermined by "genetics".

Siff and Verhoshansky in Supertraining discuss how studies have shown that those joints placed under load are healthier that those not placed under load. In other words - use it or lose it - your body is built for efficiency and it will not expend the energy to maintain something it perceives as "unwanted".

Factors to consider:We are a sedentary population - yes you may exercise for an hour a day but when walking or weight bearing for less than 8 hours a day your body perceives this as sedentary and it can start to pull back the efforts to maintain the joints. Lesson: Walk and move during the day - desk jobs, commuting, TV, video games etc...are all ways to be very sedentary (even if you "workout")

Nutrition: Fish oils, EFA's and a good diet give your body the building blocks it needs - and Water, Water, Water - do not even start to complain about your joints if you are not taking care of your nutrition.

Trigger points: Trigger points and posture and chronic stress can and will place your joints in a situation where they will take abnormal wear and damage - so learn how to take care of these or work with a professional to take care of these.

Strength matters: Weakness will increase joint misalignment and postural issues - strong, well conditioned muscles are able to support and respond to a joints needs - be strong.

Mileage matters: The more miles on a car - the more maintenence required - we are not much different.

Previous injuries matter: Scar tissue, bad motor patterns from compensation etc...all take their toll - so take care of them.

Thursday, April 05, 2007

A post on the dragondoor.com forum from today:

This is a response I posted on the dragondoor.com forum today that I felt would be worth re-posting here:

I have noticed over the past several posts that you are obsessed with or focused on aging and its "effects" - it seems you are either looking for someone to say that it is natural to lose function,strength,and "health" at or past a certain age - (bones ossifying etc...) well I have to chime in here and give you an opinion - and you may not like it...

We do not lose anything as we age - we give it away!

Yes there are some physiological changes - a switch over to more collagen than elastin, discs become more solid (not a bad thing by the way), etc...But loss of strength, mobility and "health" are almost always things that we give away.

Will a 60 yr old win in the Olympics - probably not but that does not mean you cannot enjoy vibrant health and strength as you age.

I am 35 and stronger and feeling better than I ever have in my life. Rif is 50 and doing great (dispite high milage joints and previous injuries) - and there are many others that age quite well.

My recommendations - #1 - Get a hormonal profile done by an "anti-aging" Dr. or endocrinologist - thyroid, testosterone etc...very important!#2 Nutrition, nutrition, nutrition - water intake, and www.precisionnutrition.com - John Berardi's site#3 Get screened for asymmetries or imbalances - Athletic Body in Balance by Gray Cook is a great place to start - or work with a personal trainer or coach who can guide you.#4 Tai Chi or Qigong - breathing techniques and movement skills that will help you release tension and stress (stress can literally be a killer as you age and you must be able to handle it well)#5 Kettlebells and strength training - appropriate for your "lifting age" and injury history.

This is similar to someone blaming genetics for not being able to accomplish something - there are many things within out control that have far more influence on how we live.

Believe me I mean this in the most positive and encouraging manner - it may be a bit harsh or presented in a "reality check" manner but it is meant to provide you assitance in aging well. My apologies if you are already enacting most of my recommendations or have some medical reason not disclosed here.

Tuesday, April 03, 2007

Squats today:

Went to the gym feeling the need to squat and had a great session - My form today was excellent and I was in the groove. When I am in the groove it is an old style powerlifting "good morning" style squat.135 x 5, 225 x 5, 315 x 5, 365 x 5, 405 x 3,3,3,3,3 - and the bar just felt empty!

Long discussion on the dragondoor.com forum today about snatch styles - much ado about not much but interesting none the less.

Randy Hauer had a great blog today with some really good Monty Python references and the state of the fitness industry.

Monday, April 02, 2007

Further squat thoughts from the PL meet...

I need a lot more pop at the bottom of my squat. Not necessarily a quicker decent but once I hit the hole I need the "drop and pop" out of the hole. Sounds like I need some light speed squats and squats with the Jumpstretch bands.

Placing my order today for some mini-bands from Jumpstretch.com - these will really help my bench and squat.

Also - I need a far more consistent squat set-up routine so that I am not flustered during a meet and my depth on my squats is always good so I can't watch the judging and let things get into my head.

Back to back meets was not a great idea but it did allow me to get in front of the judges and learn a great deal. Nothing like getting out there and getting "judged" to find out where you are outside of the gym. And - even better - I feel great today.

Sunday, April 01, 2007

My first full PL meet and MANY lessons learned...

Well - some days you get the bull and some days you get the horns - I got the horns yesterday and learned a LOT during my first PL meet. I will try to go through the day and the lessons learned as systematically as possible.

First - Up at 4:30 am to leave the house by 5 am and make the two hour drive to Erie to make weigh-ins by 7 am. Which I did and weighed in at 179 pounds (more on this in a moment). Then breakfast and rules meeting at 8:30 am and lifting started at 9:30 or so.

Squats - I was deep into the second flight and because the first flight consisted of 19 competitors (several children) it took much longer than expected and meant I warmed up too soon for my squats (a theme that continued for the rest of the day) - and here is where the fun began. As I watched the judging I let it get in my head and reduced my opener to 455 - (the judging was strict and inconsistent (not a great combo) where the side judges would disagree on depth and left a lot of doubt for people with where to take their squats- but long story made short - I let it get in my head).So finally my squats 455 - red lights (didn't wait for the rack command), 455 - two whites, 500 - buried in the hole - I tried to take this deep to avoid any reds and just got stuck in the hole. A MAJOR rookie mistake not waiting for the rack command because I nailed my squat deep and easy but lost it on the rack command and decided to retake my opener so wouldn't bomb out.

Bench - Again - because of the very long first flight I was ready too soon. And the judging was strict with very long pauses. In the rules clinic they were talking about how the bar had to touch the chest and be motionless then a press command would be given. Well the bar had to be dead and buried - then a press command was given and there were very long rack commands - I fully understand the press commands and rack commands but these were excessive (and it is isn't just my whining - many of the other competitors agreed). So my benches - 295 - white lights, 325 - buried, passed on my third - no sense repeating the obvious.

DL - Finally my favorite event and the chance to end the day on a high note! Once again the first flight went long and the forth attempts by the kids made it even longer - but my deadlifts - 500 - 3 whites, 560 - 3 whites, passed on my third.

The Good - a 5# PR on the deadlift and a 1310 total in a very strict meet.The Bad - very long first flight with forth attempts and kids lifting, somewhat inconsistent judging.The Ugly - not peaking for a meet, making weight the wrong way, rookie mistakes.

Not peaking for a meet - deciding to do this meet just two weeks ago and the weekend following a push/pull meet was not the best way to "peak" for the meet - just happy to walk away with a small pr on the DL and my first total in a PL meet.Making weight the wrong way - I hover close to my weight class so I perceive it to be easy to cut a little a few days before the meet but restricted fluids too much and came into the meet very flat. Need to get a good - consistent scale and make weight the smart way since I am so close anyway.Rookie mistakes -Man I felt like a fool not waiting for the rack command!! Since the judging for depth was already in my head - this just made it tougher and wasted an attempt. Lesson learned.

So all in all a great learning experience and my first full meet in the history books with a small PR and my first total. Only 86 pounds to raw elite! (Man I left a lot of pounds off of that total - if I hit my bench (325) and my squat (500) - that adds 75 pounds to my total and means I am only 9 pounds off of elite!)